Machine Cardio Ski
Full body burn! Machine Cardio Ski builds endurance & strength, mimicking cross-country skiing. Get a great workout now!
The Machine Cardio Ski is a compound exercise that mainly works the back and biceps, with help from the glutes & hips and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Machine Cardio Ski Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Machine Cardio Ski Variations and Alternatives
How to do the Machine Cardio Ski
Start by standing in front of the ski ergometer with your feet shoulder-width apart, knees slightly bent, and hips pushed back for a stable, athletic stance.
Grab the handles with a firm grip, palms facing one another. Your arms should be extended up above your head, but not locked out.
Initiate the movement by extending through the hips and bending your knees slightly to engage your lower body.
At the same time, pull down on the handles using your arms, shoulders, and back muscles. Your hands should come down towards the sides of your body, past your hips.
Drive through with your legs until they are nearly straight, similar to the motion you would make during a deadlift or a squat.
Lean forward from the hips again and return your arms back to the starting position, reaching upward.
Repeat this motion for multiple repetitions, usually in time intervals or set distances.
It's important to use a full range of motion, utilizing both upper and lower body muscles simultaneously to mimic the cross-country skiing movement. Adjust resistance as needed to match your fitness level.
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Machine Cardio Ski FAQs
What muscles does the Machine Cardio Ski work?
The Machine Cardio Ski mainly works the back and biceps, with help from the glutes & hips and core. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Machine Cardio Ski?
None. The Machine Cardio Ski is a bodyweight exercise, so you can do it anywhere.
Is the Machine Cardio Ski a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Machine Cardio Ski go on?
It belongs on pull day in a push/pull/legs routine.
What are some Machine Cardio Ski variations and alternatives?
Similar exercises include the Cardio Assault-Bike, Machine Elliptical Skiing, Cardio Arms-Only Assault-Bike and Machine Cardio Rowing.
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